Day 28: Rest day = not rest day by Gymmin it up!

Today's a rest day!

Starting tomorrow is "Core Cardio & Balance"... so I think it's going to be a "relaxation week"... (maybe.)

I wrote a little bit on supercompensation early on in the program... so now to write about the purpose of the "Cord Cardio & Balance" week!

The purpose of this upcoming week is to rest.  Rest rest rest!  Your body needs to rest in order to heal and repair itself.  So the first 3 weeks of Insanity is tough, pounding, grilling, pushing you harder, faster, stronger.  By the end of week 3... you really feel beat down.

Without rest, your body will continue to be beat down... and performance won't go up.

If you do rest... then your body will come back even stronger!  This is called supercompensation.

Thanks wikipedia!  http://en.wikipedia.org/wiki/Supercompensation

Today I wasn't very good though... not resting.  LOL.  Going against the agenda!  But!  I really want to work out my back.  One of my goals is to get in better shape for pole fitness!  So here's today's gym workout!


Treadmill
Warm-up time:  30 minutes
After workout time:  40 minutes
Total time:  70 minutes
Total distance:  5.25 miles
Minimum speed:  3.5 mph
Maximum speed:  8.0 mph
Calories burned:  ~570 kcal


Weight Training

• Exercise:  Back extensions on Roman chair
• Sets x reps x weight:  3 x 15 x BW (body weight)
• Lat Pulldowns (wide cable)
• Set 1:  12 reps x 50 lbs
• Set 2:  10 reps x 60 lbs
• Set 3:  8 reps x 70 lbs
• Seated Rows (cable)
• Set 1:  12 reps x 40 lbs
• Set 2:  10 reps x 50 lbs
• Set 3:  8 reps x 60 lbs
• Dead Lifts (with barbell)
• Set 1:  12 reps x 40 lbs
• Set 2:  10 reps x 55 lbs
• Set 3:  10 reps x 65 lbs
• One-arm Rows (with dumbbell) 
• Set 1:  12 reps x 17.5 lbs
• Set 2:  10 reps x 20 lbs
• Lat Pulldowns (close grip machine)
• Set 1:  12 reps x 50 lbs
• Set 2:  12 reps x 60 lbs

Then hopped back onto the treadmill... and finished it up!

Tired!  Home to cook it up!  Tomorrow is the first day of Core Cardio & Balance!!!

Day 2: Pure Cardio

This workout isn't overall "difficult" per say... but doing it 24 hours after completing "Plyometric Cardio Circuit" is difficult.

 After a certain points "high knees" were not happening --> during the mountain climbers and during the jumps.  I also had trouble with the push-ups in between the burpees because my chest and tris are sore from yesterday's workout.  I have a pretty weak upper-body since I hurt my shoulder last year.  Only beginning to strengthen now.

Jumps at the end were difficult as well.  Again ~ wouldn't be much of a problem if I wasn't sore... but I guess this is what they call "hell week" right?  Remember hell week?  We used to have those in high school sports.

Basically a microcycle of either 1-2 weeks of pure hard work:  muscle building, hypertrophy, strengthening, beat you til you're too tired to walk/move.  Then... boom!  Supercompensation!  I am superwoman and I can jump over cars.  

Yes.  I did use the word supercompensation.
Read more about it.  http://en.wikipedia.org/wiki/Supercompensation 

So I'm guessing after the second week's rest period, this will not be as bad, and I won't be as wimpy as I am now. 


Video time!


I decided to videotape myself doing the warm-up.  The warm-up is the same for each work-out (mostly).  I recorded myself doing 2/3 of it.  Why only 2/3?


The format of the warm-up is a series of exercises completed in 3 sets consecutively.  The challenge is that with each set, the next set is performed faster.

So the final third of the warm-up is just another repeating set of what you see, except faster.



I told you earlier:  This workout is no joke.